Mediterranean dense bean salad (Print Version)

A colorful blend of beans, veggies, and herbs delivering bold Mediterranean flavors and hearty nutrition.

# What You’ll Need:

→ Beans

01 - 1 cup canned chickpeas, drained and rinsed
02 - 1 cup canned cannellini beans, drained and rinsed
03 - 1 cup canned kidney beans, drained and rinsed

→ Vegetables

04 - 1 cup cherry tomatoes, halved
05 - 1/2 cup cucumber, diced
06 - 1/2 cup red bell pepper, diced
07 - 1/4 cup red onion, finely chopped
08 - 1/4 cup Kalamata olives, pitted and sliced

→ Fresh Herbs

09 - 1/4 cup fresh parsley, chopped
10 - 2 tbsp fresh mint, chopped

→ Dressing

11 - 3 tbsp extra-virgin olive oil
12 - 2 tbsp freshly squeezed lemon juice
13 - 1 tbsp red wine vinegar
14 - 1 garlic clove, minced
15 - 1 tsp dried oregano
16 - 1/2 tsp sea salt, or to taste
17 - 1/4 tsp black pepper

→ Garnish

18 - 1/4 cup feta cheese, crumbled

# Steps:

01 - In a large mixing bowl, combine chickpeas, cannellini beans, and kidney beans.
02 - Add cherry tomatoes, cucumber, red bell pepper, red onion, and olives to the bowl.
03 - Sprinkle in the chopped parsley and mint.
04 - In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper until emulsified.
05 - Pour the dressing over the salad and toss gently to combine all ingredients thoroughly.
06 - Taste and adjust seasoning as needed.
07 - Top with crumbled feta cheese if desired.
08 - Serve immediately or refrigerate for up to 2 days for flavors to meld.

# Expert Tips:

01 -
  • The flavors actually get better after a day in the fridge, making it perfect for meal prep
  • Its one of those rare dishes that satisfies vegetarians and meat lovers alike
02 -
  • The salad needs at least 15 minutes to let the dressing penetrate the beans, but it is even better after a few hours
  • Dried herbs work better than fresh in the dressing because they disperse more evenly without chopping
03 -
  • Let the salad sit for at least 15 minutes before serving so the beans can drink in the dressing
  • Cutting the vegetables slightly smaller than you think you need to makes every spoonful perfectly balanced

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